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  6. Kohlrabi vs. Wafer

Kohlrabi vs. Wafer — In-Depth Nutrition Comparison

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How are Kohlrabi and Wafer different?

  • Kohlrabi is richer in Vitamin C, while Wafer is higher in Iron, Copper, Manganese, Vitamin B2, Vitamin B3, Vitamin B1, and Phosphorus.
  • Kohlrabi covers your daily need of Vitamin C 69% more than Wafer.
  • Kohlrabi is lower in Sodium.

Kohlrabi, raw and Cookies, chocolate wafers types were used in this article.

Infographic

Kohlrabi vs Wafer infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Wafer
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +66.7%
Contains less SodiumSodium -96.6%
Contains more MagnesiumMagnesium +178.9%
Contains more CalciumCalcium +29.2%
Contains more IronIron +902.5%
Contains more CopperCopper +258.9%
Contains more ZincZinc +3533.3%
Contains more PhosphorusPhosphorus +187%
Contains more ManganeseManganese +400.7%
Contains more SeleniumSelenium +714.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 2.2% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Wafer
Wafer
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin E Vitamin E +50%
Contains more Vitamin B1Vitamin B1 +306%
Contains more Vitamin B2Vitamin B2 +1230%
Contains more Vitamin B3Vitamin B3 +614.5%
Contains more Vitamin B5Vitamin B5 +130.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +193.8%
Contains more CholineCholine +16.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1922.2%
Contains more ProteinProtein +288.2%
Contains more FatsFats +14100%
Contains more CarbsCarbs +1072.6%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.013 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Wafer
Wafer
2
32% 37% 31%
Saturated Fat: Sat. Fat 4.241 g
Monounsaturated Fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated Fat -99.7%
Contains more Mono. FatMonounsaturated Fat +69400%
Contains more Poly. FatPolyunsaturated fat +8552.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Wafer
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Kohlrabi Wafer Opinion
Calories 27kcal 433kcal Wafer
Protein 1.7g 6.6g Wafer
Fats 0.1g 14.2g Wafer
Vitamin C 62mg 0mg Kohlrabi
Net carbs 2.6g 69.3g Wafer
Carbs 6.2g 72.7g Wafer
Cholesterol 0mg 2mg Kohlrabi
Magnesium 19mg 53mg Wafer
Calcium 24mg 31mg Wafer
Potassium 350mg 210mg Kohlrabi
Iron 0.4mg 4.01mg Wafer
Sugar 2.6g 37.43g Kohlrabi
Fiber 3.6g 3.4g Kohlrabi
Copper 0.129mg 0.463mg Wafer
Zinc 0.03mg 1.09mg Wafer
Phosphorus 46mg 132mg Wafer
Sodium 20mg 580mg Kohlrabi
Vitamin A 36IU 10IU Kohlrabi
Vitamin A RAE 2µg 3µg Wafer
Vitamin E 0.48mg 0.72mg Wafer
Manganese 0.139mg 0.696mg Wafer
Selenium 0.7µg 5.7µg Wafer
Vitamin B1 0.05mg 0.203mg Wafer
Vitamin B2 0.02mg 0.266mg Wafer
Vitamin B3 0.4mg 2.858mg Wafer
Vitamin B5 0.165mg 0.381mg Wafer
Vitamin B6 0.15mg 0.051mg Kohlrabi
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.1µg 2.4µg Wafer
Folate 16µg 47µg Wafer
Choline 12.3mg 14.3mg Wafer
Saturated Fat 0.013g 4.241g Kohlrabi
Monounsaturated Fat 0.007g 4.865g Wafer
Polyunsaturated fat 0.048g 4.153g Wafer
Tryptophan 0.01mg 0.096mg Wafer
Threonine 0.049mg 0.22mg Wafer
Isoleucine 0.078mg 0.261mg Wafer
Leucine 0.067mg 0.447mg Wafer
Lysine 0.056mg 0.281mg Wafer
Methionine 0.013mg 0.105mg Wafer
Phenylalanine 0.039mg 0.308mg Wafer
Valine 0.05mg 0.323mg Wafer
Histidine 0.019mg 0.128mg Wafer
Omega-3 - EPA 0g 0.003g Wafer
Omega-3 - DHA 0g 0.002g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Kohlrabi
21%
Wafer
Minerals Daily Need Coverage Score
15%
Kohlrabi
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 34.83g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 560mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 4.228g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 41)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.